Alright Junkies, we got a great post for you today!
We decided to have a little carnival of sorts here today with the top fitness bloggers and a few strength coaches. I grilled these guys and gals on their favorite 3 exercises, and they all obliged!(notice I said favorite exercises, not just most effective exercises. That wouldn’t be any fun!).
Let’s get started…
Top Bloggers Give There View
Mark Sisson – Mark’s Daily Apple
1. Barefoot beach sprints. I ran 80-100 miles a week for years, but I feel more like a true runner just doing one set of these each week (and no other running except when I “play”). Nothing beats the flat, hard sand at low tide with the sun just coming up to make me feel connected to everything. Speed, baby.
2. Wide grip pull-up marathon. I love seeing how many of these pups I can do in 10 minutes. Works not only most of the back, shoulders, biceps, and forearms, but ultimately works abs really well, too. If you are short on time, a couple of sets of these are all you need.
3. Inverted push-ups. Started doing these to rehab my shoulder and found I liked them better than regular push-ups. I usually do them with my feet on a bench (don’t tell the gym owner) or up a few flights of stairs. It’s a good way to transition to handstand push-ups.
Mark writes about nutrition and living a healthy lifestyle at Mark’s Daily Apple.
Andrew Rubalcava – Go Healthy Go Fit.com
1. Sitting Machine fly’s – For some reason, it’s just one of those exercises that “works” for me. I can typically put up a lot of weight on it, so it’s kind of fun! We all know that compound exercises tend to be more effective, but hey, you’ve gotta have fun too!
2. Pull Ups – Other than the push up, this is, in my opinion, the best workout on the planet. It’s challenging, all-encompassing and it can be used as a good form of pure competition.
3. Jump Rope – Whenever the cardio machines are all taken up, I just pull my jump rope out of my backpack and get to work! It’s a totally underrated workout that more people should get into.
Andrew writes about fitness, nutrition and being fit at Go Healthy Go Fit
Zach Even Esh – Underground Strength Show.tv
Carla Birnberg – MizFitOnline.com
Im kind of boring. Old school. I know to be hip, current, 2009! I should probably say some newfangled exercise where I stand on one leg on a BOSU ball whilst juggling dumbbells with one hand, but…
1. Stiff Legged Deadlift . I try not do to it every leg workout (since Im trying to practice what I preach more and change things around) but I love that when I do it Im always *sore* the next day in both my hamstrings/glutes.
Id always rather use free weights than machines & so many other hamstring exercises are machine only.
2. Dumbbell chest presses/flyes No reason other than when I do them I feel badass. Hardcore. Linda Hamilton circa T2 (or, for the kids out there, like Angelina in Tomb Raider).
3. Barbell squats. I know I should do these far more frequently than I do—but they are still a favorite of mine. I end up using the Smith Machine because I train solo now, but back in the day: barbell squats + training with my husband = love.
Carla writes about all things fitness at MizFit
Rob Pilger – Boxing Performance.com
1. Dead Lift – I dig this exercise because it’s a total body exercises. It’s also a great strength indicator. If you want a rock hard physique, you better be using the dead lift.
2. Squat – The squat is king as well. You can modify it to hit all the leg musculature. Posterior chain, groin, quads, and calves. It’s a great core and back exercise as well.
3. Chin Ups – I’m sticking with another compound exercises here and placing the chin up as #3. The chin gets your upper back jacked! The chin up is also a great bicep and forearm exercise. It’s very challenging pariculary if you modify it several ways but the rewards form the execution are far worth it.
Krista Scott Dixon – Stumptuous.com
1. Full back squat. The little black dress of exercises. Separates the
women from the girls; and the real athletes from the butt-bouncing
2. Full clean. Hits almost all your 2000 parts. Great cardio if you do
it for higher reps, or with minimal rest. (I like 1 rep per 30 sec.)
Frustrating as hell. Like a cat — it arrives and is friendly only
when it feels like it. Otherwise it will piss you off most of the
time. But when it’s right and all the little pieces fall into place…
it’s a religious experience.
3. Weighted pullups. Great for back and core strength. And also,
’cause, c’mon, you’re pulling yourself up WITH WEIGHT STUCK TO YOU!
(This is especially awesome with bumper plates. Nobody has to know you
aren’t chained to a 45 pounder.)
Krista writes about weightlifting for women at Stumptuous.com
Angie Schumacher – Women’s Diet and Fitness.com
1. Bulgarian Split Squat – Why? Because its hard AND very effective for working the lower body!
2. Push Ups – These are so effective in working the entire upper body, not to mention your abs!
3. Inverted Rows – I love these because I just feel SO strong when I am able to do them with no bent knees! I also love the way they work my back!
Angie writes about fitness and workouts for women at WomensDietandFitness.com
Kira Clarke – The Fight Geek.org
1. Speed round kicking – Why? Because spanking pads is a truly liberating experience that brings you nearer to God 😉
2. Parkour circuits – Why? Because jumping off stuff is almost as much fun as spanking stuff 😉
3. Moving a vehicle – Why? Because it makes me feel like Conan the Barbarian 🙂
You can get more videos and fight info from Kira at The Fight Geek
Scott Kustes – Modern Forager.com
1. Deadlift – There’s nothing more primal than picking something heavy up off the ground. With this one exercise, you can get a full-body workout. Anyone can learn to do this exercise and it’s safe so long as proper form is maintained.
2. Back squat – I love the feeling of loading up 300+ lbs and cranking out squats. And I mean full, below parallel squats, not the 1/4 squats that most people do. Most people in the gym are focusing too much on their arms and not enough on their legs. Squats will release some serious testosterone.
3. Hang power clean – I love the speed of this lift. It’s fun and functional.
Scott writes about nutrition and food at Modern Forager.
Israel – Fat Man Unleashed.com
1. Squats – Why? I like squatting because it is the most challenging exercise movement for me. I’ve been squatting since high school and always had a hard time because of my long legs. EVERY TIME I squat I feel the pump, no matter how much or how little weight I use. I can’t say that for any other exercise I do besides high intensity circuit or super set stuff. Plus it makes you stronger all over…
2. Sprints or HIIT – Why? This is another one of those things I have been doing since high school. I feel the burn and I love it. It shows me that I am working hard. The results are pretty awesome too. I have a love hate relationship with sprints and squats above. I love doing them, but they scare the crap out of me because I know I am about to get my ass handed to me.
3. Jogging – Why? I just like jogging because it helps me get my mind off of the stressful things in life. I like being drenched in sweat as I am jogging on a treadmill or down the trail or on a track, it doesn’t matter where really.
Israel blogs about his weight loss journey at Fat Man Unleashed.
AJ Roberts – Hardcore Strength Coach
1. Good Mornings – this is probably one of my favorite strength exercises that really hits the Lower Back, Hamstrings, and Glutes. To perform a good morning, place a barbell bar across your back just as you would if you were going to squat. Fill your stomach with air and keeping this tightness bend forward at the hips by pushing your butt back and keeping your back arched. Lower until you are just above parallel, then return to the start position by driving your hips through.
2. Zercher Squat – this exercise will hit both the lower and upper body and is awesome for building overall strength. Place the bar across the crook of your arms and clasp the hands close to the chest. Push the hips back and squat down keeping the chest and head up. Return to the starting position and repeat.
3. Reverse Hyper – in my opionion the Reverse Hyper is the best lower body exercise there is. Not only does it strengthen the lower back, hamstrings, and glutes but it also is great for restoration and rehabilitation.
You can read more about AJ’s powerlifting and strength advice at Hardcore Strength Coach.
Vic Magary – Gym Junkies.com
1. Medicine Ball Slams – Slamming something as hard as you can against the pavement is really liberating. Ball slams work your whole body from your arms to your core to your legs and they work very well in a circuit style workout (just make sure you use a ball that doesn’t bounce)
2. The Squat – I know everyone else has listed this too, but there’s a reason for it. The squat and the deadlift are the two most effective exercises when it comes to building muscle. Being able to squat a ton of weight just makes you feel like a warrior.
3. Burpees – They’re an amazing cardio exercise that will get your heart pumping like no other. Burpees can also be done pretty much anywhere (gym, office, home). If you’re not doin burpees and you’re trying to lose weight, you’re missing the boat.
Let’s get a good discussion going. What are your favorite 3 exercises? Are they the basics like deads and squats? Or do you like something crazy like 1 armed pushups? Share your 3 favorite below in the comments section!
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